Race Ready: The Four Pillars of a High Performance Prep

Are you ready to own your preparation ?

Building a race prep isn’t just getting the volume sorted. That’s a minimum standard and that skill is already accomplished. The next level lies in the execution.

I want to talk about 4 pillars today. The 4 pillars of successful racing. Once you are guided by these it will transform not only your performance but it willl allow a better experience all round. One where you aren’t second guessing in those last couple of weeks leading in. 

Pillar 1 : The Baseline 

“Clarity first. Build from the truth.”

Once you enter a training block you need to get a real handle on where you’re at. Physically, mentally and logistically. 

Start with the mental side. Understand and be honest with what you want out of this prep. If you’re dead honest with the goals thats what you are going to measure yourself against. You want a PB ? A podium ? Well you’re going top have to work for it. 

Physically, get a pen and paper and write down these things. Current CTL & current thresholds in swim bike, run and perhaps kayak. Your goal in the prep will not necessarily to be working on those improving (although they might improve naturally), but they will be about getting used to working on racing to higher percentages of those thresholds. 

Look back at previous races and get your previous “IF‘s” . IF indicates your intenity factor as a percentage of threshold. This is huge. Knowing this and developing it in your racing is your goal.

Logistics are key. Most people leave them to the last minute. Research your course. Know where the opportunities are to be your best. Knowing the course is just as important as knowing yourself. Look at your bike and know where it stands. If you are happy with the bike you can work on position. Refine and develop time in aero position. Write down all your kit and if you need something then get it early and test it. 

Pillar 2 : The Engine

“Zone 2 isn't lazy, it's lethal”

This is all about physiology. Not just pushing the ceiling but the “fractional use” of that ceiling. Right now, in this prep, the FTP can stay where it is. We are chasing the % of FTP we are racing at without bonking 

Get strong and durable. Develop yourself through the courses you use in training to make sure your body isn’t falling apart half way into the run. Don’t just choose flat and fast, also chase terrain and your ability to hold pace over a lumpy course. 

Getting strong lessens the chance of injury in training. Injury means time out to get healthy and then the same amount of time to claw back what’s lost. 

We are going to build you in each block, taking you from a neutral TSB down to -25 or 30 and then freshen up again in de-load week. That way the body will grow stronger as you ask more of it incrementally. 

It’s a good time now to talk about daily nutrition. Now isn’t the time to go into caloric deficit to shift those few kg you want to get rid of. Now is the time to eat well to fuel the work. Don’t eat well and you will get sick. Just like injury, this means time out to get healthy and then the same amount of time to claw back what’s lost. 

Pillar 3 : Specificity 

“You don’t rise to the occasion. You fall to your level of preparation”

You have everything under control and now is the time to train specifically for the race. Intervals at race power and pace. Bricks. Getting into the wetsuit. Testing aero positions and bike equipment. 

The greatest skill you can develop in this sport is linking training to racing. Just blindly following the volume and expecting it to take you to success is flawed. This specificity phase is about learning. You will and should be talking to the coach about everything right now as you develop your race model. Is that HR too high at that pace? Did I take in enough carbs? How should. I pace the run? 

Pillar 4 : Sharpening 

“Less volume. More purpose. Precision over grind”

Volume will come down as we close in on race day. Intensity will stay. Now it’s all about trusting the preparation. 

You will get anxious now and start saying and doing things to reduce pressure on yourself. Things like you don’t really care about the result. You’re just there for fun. Or eating and drinking poorly. Do not waste 12 weeks of hard work at the end just because you felt pressure. This is sport. Performing well brings pressure. How you handle it determines how that affects your race. Honour your work and the support of those around you. Stay positive with your language and behaviours. 

Now is the time to do your final course check and review. Check start times, wave starts, course changes. Make sure your race plan is in place. 

In Closing : 

Preparing for a race isn’t just about ticking the training boxes, it’s about becoming the athlete who can execute under pressure. When you build your prep around the four pillars you go from simply being fit to being truly ready. This approach gives you clarity, confidence, and control heading into race week. No second-guessing, just a deep belief in the work you’ve done and a plan to deliver your best when it counts. Honour the journey, trust the process, and race with intent.